FOOD EXCHANGE LIST

Compiled by Dr. JAGMEET MADAN and Dr. KHORSHED MISTRY Senior Faculty,
Department of Foods and Nutrition, S.V.T. College of Home Science,
S.N.D.T. Women's University, Juhu, Mumbai - 400 049.
FOOD EXCHANGE NO AMOUNT ENERGY PROTEIN CHO FAT

(g.) (kcal.) (g.) (g.) (g.)

I. CEREALS / ROOTS / STARCH

CEREALS / MILLETS

BAJRA and MAIZE 1 30 100 3.0 20 1.3

JOWAR

WHEAT FLOUR

MAIDA 1 30 100 3.3 22 0.4

SEMOLINA

WHEAT WHOLE

RICE (RAW MILLED)

RICE FLAKES 1 30 100 2.1 23 0.2

PUFFED RICE

BREAD (BROWN and WHITE) 1 40 100 3 21 0.3

SAGO 1 30 100 - 26 -

POTATO 1 100 100 1.5 23 Neg.

COLOCASIA 1 100 100 3.7 20 Neg.

SWEET POTATO 1 90 100 1 24 Neg.

YAM 1 120 100 3.0 21 Neg.

II. PULSES 1 30 100 7 17 0.5

SOYABEAN 1 25 100 10 3 5
 III. NUTS / OILSEEDS

NUTS/OILSEEDS 1 15 100 3 4 8.0.

COCONUT FRESH 1 25 100 1 1.5 10.0.

COCONUT DRY 1 15 100 1 1.5 10.0.

FOOD EXCHANGE NO AMOUNT ENERGY PROTEIN CHO FAT

(g.) (kcal.) (g.) (g.) (g.)

IV. MILK and MILK PRODUCTS

MILK (Cow) 1 150 ml 100 5 7 6

MILK (Buffalo) 1 100 ml 100 3.5 8 6

SKIM MILK POWDER 1 30 100 11 15 Neg.

WHOLE MILK POWDER 1 20 100 5 8 5.5

KHOA 1 30 100 5 5 6.5

CHEESE 1 30 100 7 2 7.5

PANEER 1 40 100 7.5 5 5.5

V. EGG (Whole) 1 50 67 6.5 Neg. 4.5

EGG (White) - 33 15 3.5 Neg. Neg.

EGG (Yolk) - 17 50 3 - 4.4

VI. FLESH
 CHICKEN, POULTRY, 1 60 100 13 Neg. 5
BREAST, SKINLESS

CHICKEN (LEG, THIGH, 1 42 100 8 Neg 5

BREAST, WINGS, SKINLESS)

GOAT (SHOULDER, CHOPS 1 60 100 13 Neg. 5

AND LEGS)

FISH :

(MACKERAL, POMFRET, ROHU) 1 100 100 19 Neg. 2.5

SHELL FISH : 1 130 100 21 0.5 1

(PRAWN (B), PRAWNS (S), LOBSTER)

VII. VEGETABLE `A' * 100 Neg. Neg. Neg. Neg.

VII. VEGETABLE- 'B'

(BROAD BEANS **, BEETROOT,

CARROT, ONION) 140 50 Neg.** 10 Neg.

AMARANTH LEAVES, AND

FENUGREEK LEAVES 150 50 5.5 4 1

2
COLOCASIA (GREEN) 100 50 4 4 1.5

PEAS (FRESH) 60 50 4.5 8 -

NOTE : * Refer to the detailed list of vegetables included in this exchange (Enclosure)
** Broad Beans 4.0g. /100 g.
FOOD EXCHANGE PORTION / AMOUNT ENERGY PROTEIN CHO FAT
QUANTITY (g.) (kcal.) (g.) (g.) (g.)

IX. FRUITS
 BANANA 1 SMALL

CHICKOO 1 SMALL 50 50 Neg. 10 Neg.

SEETAPHAL 1 SMALL

MANGO 3/4 Bowl (1big.)

GRAPES 19 nos. 90 50 Neg. 10 Neg.

POMOGRANATE 3/4 Bowl (3/4 med.)

APPLE 1/2 Bowl (1med.)

APRICOT

CHERRIES 33 nos. 100 50 Neg. 10 Neg.

LICHEE 13 nos.

PLUM 3 nos.

PEAR 1/2 Bowl (1/2 med.)

GUAVA 1½ Bowl (1 big.)

ORANGE 1 Bowl (1big.)

PEACH 5 nos. 150 50 Neg. 10 Neg.

STRAW BERRY

SWEET LIME 1 Bowl (1 big.)

FIG 1- 2 60 50 Neg. 10 Neg.

PAPAYA 1 big bowl (4 slices) 200 50 Neg. 10 Neg.

PINEAPPLE 3/4 Bowl (3 slice) 100 50 Neg. 10 Neg.

WATER MELON 1Med.size bowl 125 25 Kcal. - 5 -

ORANGE JUICE 1Med.size glass 200 ml. 20 Kcal. - 4 -

3
X. FAT / SUGAR

FAT/OILS 11 100 Kcal. - - 11

BUTTER 15 100 Kcal. - - 12

SUGAR 25 100 Kcal. - 25 -

* VEGETABLE `A' EXCHANGE

LEAFY VEGETABLES : OTHER VEGETABLES :

AMBATCHUKA ASH GOURD

CABBAGE BITTER
GOURD

BATHUA BRINJAL

COWPEA CAULIFLOWER

CELERY CLUSTER
BEANS

CORIANDER CUCUMBER

LETTUCE CAPSICUM

MINT DRUMSTICK
RADISH FRENCH
BEANS

SHEPU KNOL KHOL

SPINACH LADIES
FINGER

ONION STALK

PARWAL

PUMPKIN

RADISH

RIDGE GOURD

SNAKE
GOURD
TOMATO
TURNIP

4
5